alisasmupdated
5 Best High Nutrition Foods For Athletes
The fuel that allows athletes to perform at their best is food. The fuel that allows athletes to perform at their best is food. Your nutrition should be a key focus in your fitness endeavors if you want to get the most out of your workouts and athletic talents. You need to replenish those lost nutrients when your body expends energy through exercise and training, which you can do by eating the correct foods. Here are 7 of the finest foods for athletes to help them perform at their best in the gym or on the field. Berries Blackberries, raspberries, and blueberries are just a few of the tasty berries high in antioxidants that must be supplied after physical exertion. Darker berries contain polyphenols and other antioxidants that protect the body from oxidative stress caused by rigorous activity. They also help to maintain muscle strength as you age, so they're beneficial in the long run. Cruciferous Vegetables Dark, leafy greens like spinach and kale, as well as broccoli, cauliflower, and Brussel sprouts, are high in antioxidants, vitamins, and minerals, which can help you perform better in sports. There are many cruciferous vegetables available in any pure and healthy dining establishment that you can find on a food menu template. They're also high in vitamins A, K, and B6, as well as calcium and iron, all of which help the body fight inflammation. Iron also implies that active muscles receive more oxygen. Kale is high in carotenoids and flavonoids, two powerful antioxidants, as well as fiber, which aids in cholesterol reduction. Nuts Nuts are a staple in athletes' diets since they are high in protein and healthy fats. When eaten with carbs, they assist to balance your blood sugar and keep the carbs in your system for longer rather than burning them off quickly. They're also easier to digest and don't cause stomach problems. Nuts, another plant-based protein, are high in fiber as well as antioxidants such as vitamin E. Nuts are high in anti-inflammatory elements, which are beneficial to bone health, which is essential for all athletes. They also help to lower harmful cholesterol, which is beneficial to one's heart health. Coconut Oil, Flaxseed Oil, And Olive Oil Olive oil's monounsaturated fats contain anti-inflammatory effects, which athletes require when putting their bodies under so much stress. Flaxseed oil includes omega-3 fatty acids, which are anti-inflammatory and aid in the recovery of bumps and bruises. Fiber and protein are also present. Coconut oil contains medium-chain triglycerides (MCTs), which can help you stay energized during a strenuous workout. Coconut oil's MCTs can also aid with metabolism and fat-burning energy. Oatmeal Oatmeal is high in fiber and provides a good source of energy carbs for athletes. It also helps you feel satisfied for longer. It's made entirely of whole grains, which helps to reduce your risk of heart disease. Oatmeal is a fantastic approach to help you gain weight if you're trying to reach your ideal weight. Pure oatmeal is available at so many organic restaurants. Simply check out their simple menu template to see what kinds of oatmeal they offer. Steel-cut oats should be used instead of quick oats. Because quick oats have a higher glycemic index, your insulin levels will rise, prompting you to store the carbohydrates as fat. Hydrating Foods Radishes, watermelon, bell peppers, spinach, celery, dates, and oranges are just a few of the cool foods that might help you rehydrate. If you're sick of drinking water bottles (not that you shouldn't), try one of these snacks to feel revitalized after your workout. Salmon This oily fish is high in lean, muscle-building protein as well as omega-3 fatty acids, which help to minimize inflammation caused by prolonged athletic exertion. It's also a natural arterial cleanser, which can help avoid heart disease in even the most active individuals. To get the recommended eight ounces of salmon per week, get creative and put it in burgers, salads, or pasta.
alisasmupdated
5 Best High Nutrition Foods For Athletes
The fuel that allows athletes to perform at their best is food. The fuel that allows athletes to perform at their best is food. Your nutrition should be a key focus in your fitness endeavors if you want to get the most out of your workouts and athletic talents. You need to replenish those lost nutrients when your body expends energy through exercise and training, which you can do by eating the correct foods. Here are 7 of the finest foods for athletes to help them perform at their best in the gym or on the field. Berries Blackberries, raspberries, and blueberries are just a few of the tasty berries high in antioxidants that must be supplied after physical exertion. Darker berries contain polyphenols and other antioxidants that protect the body from oxidative stress caused by rigorous activity. They also help to maintain muscle strength as you age, so they're beneficial in the long run. Cruciferous Vegetables Dark, leafy greens like spinach and kale, as well as broccoli, cauliflower, and Brussel sprouts, are high in antioxidants, vitamins, and minerals, which can help you perform better in sports. There are many cruciferous vegetables available in any pure and healthy dining establishment that you can find on a food menu template. They're also high in vitamins A, K, and B6, as well as calcium and iron, all of which help the body fight inflammation. Iron also implies that active muscles receive more oxygen. Kale is high in carotenoids and flavonoids, two powerful antioxidants, as well as fiber, which aids in cholesterol reduction. Nuts Nuts are a staple in athletes' diets since they are high in protein and healthy fats. When eaten with carbs, they assist to balance your blood sugar and keep the carbs in your system for longer rather than burning them off quickly. They're also easier to digest and don't cause stomach problems. Nuts, another plant-based protein, are high in fiber as well as antioxidants such as vitamin E. Nuts are high in anti-inflammatory elements, which are beneficial to bone health, which is essential for all athletes. They also help to lower harmful cholesterol, which is beneficial to one's heart health. Coconut Oil, Flaxseed Oil, And Olive Oil Olive oil's monounsaturated fats contain anti-inflammatory effects, which athletes require when putting their bodies under so much stress. Flaxseed oil includes omega-3 fatty acids, which are anti-inflammatory and aid in the recovery of bumps and bruises. Fiber and protein are also present. Coconut oil contains medium-chain triglycerides (MCTs), which can help you stay energized during a strenuous workout. Coconut oil's MCTs can also aid with metabolism and fat-burning energy. Oatmeal Oatmeal is high in fiber and provides a good source of energy carbs for athletes. It also helps you feel satisfied for longer. It's made entirely of whole grains, which helps to reduce your risk of heart disease. Oatmeal is a fantastic approach to help you gain weight if you're trying to reach your ideal weight. Pure oatmeal is available at so many organic restaurants. Simply check out their simple menu template to see what kinds of oatmeal they offer. Steel-cut oats should be used instead of quick oats. Because quick oats have a higher glycemic index, your insulin levels will rise, prompting you to store the carbohydrates as fat. Hydrating Foods Radishes, watermelon, bell peppers, spinach, celery, dates, and oranges are just a few of the cool foods that might help you rehydrate. If you're sick of drinking water bottles (not that you shouldn't), try one of these snacks to feel revitalized after your workout. Salmon This oily fish is high in lean, muscle-building protein as well as omega-3 fatty acids, which help to minimize inflammation caused by prolonged athletic exertion. It's also a natural arterial cleanser, which can help avoid heart disease in even the most active individuals. To get the recommended eight ounces of salmon per week, get creative and put it in burgers, salads, or pasta.
alisasmupdated
5 Best High Nutrition Foods For Athletes
The fuel that allows athletes to perform at their best is food. The fuel that allows athletes to perform at their best is food. Your nutrition should be a key focus in your fitness endeavors if you want to get the most out of your workouts and athletic talents. You need to replenish those lost nutrients when your body expends energy through exercise and training, which you can do by eating the correct foods. Here are 7 of the finest foods for athletes to help them perform at their best in the gym or on the field. Berries Blackberries, raspberries, and blueberries are just a few of the tasty berries high in antioxidants that must be supplied after physical exertion. Darker berries contain polyphenols and other antioxidants that protect the body from oxidative stress caused by rigorous activity. They also help to maintain muscle strength as you age, so they're beneficial in the long run. Cruciferous Vegetables Dark, leafy greens like spinach and kale, as well as broccoli, cauliflower, and Brussel sprouts, are high in antioxidants, vitamins, and minerals, which can help you perform better in sports. There are many cruciferous vegetables available in any pure and healthy dining establishment that you can find on a food menu template. They're also high in vitamins A, K, and B6, as well as calcium and iron, all of which help the body fight inflammation. Iron also implies that active muscles receive more oxygen. Kale is high in carotenoids and flavonoids, two powerful antioxidants, as well as fiber, which aids in cholesterol reduction. Nuts Nuts are a staple in athletes' diets since they are high in protein and healthy fats. When eaten with carbs, they assist to balance your blood sugar and keep the carbs in your system for longer rather than burning them off quickly. They're also easier to digest and don't cause stomach problems. Nuts, another plant-based protein, are high in fiber as well as antioxidants such as vitamin E. Nuts are high in anti-inflammatory elements, which are beneficial to bone health, which is essential for all athletes. They also help to lower harmful cholesterol, which is beneficial to one's heart health. Coconut Oil, Flaxseed Oil, And Olive Oil Olive oil's monounsaturated fats contain anti-inflammatory effects, which athletes require when putting their bodies under so much stress. Flaxseed oil includes omega-3 fatty acids, which are anti-inflammatory and aid in the recovery of bumps and bruises. Fiber and protein are also present. Coconut oil contains medium-chain triglycerides (MCTs), which can help you stay energized during a strenuous workout. Coconut oil's MCTs can also aid with metabolism and fat-burning energy. Oatmeal Oatmeal is high in fiber and provides a good source of energy carbs for athletes. It also helps you feel satisfied for longer. It's made entirely of whole grains, which helps to reduce your risk of heart disease. Oatmeal is a fantastic approach to help you gain weight if you're trying to reach your ideal weight. Pure oatmeal is available at so many organic restaurants. Simply check out their simple menu template to see what kinds of oatmeal they offer. Steel-cut oats should be used instead of quick oats. Because quick oats have a higher glycemic index, your insulin levels will rise, prompting you to store the carbohydrates as fat. Hydrating Foods Radishes, watermelon, bell peppers, spinach, celery, dates, and oranges are just a few of the cool foods that might help you rehydrate. If you're sick of drinking water bottles (not that you shouldn't), try one of these snacks to feel revitalized after your workout. Salmon This oily fish is high in lean, muscle-building protein as well as omega-3 fatty acids, which help to minimize inflammation caused by prolonged athletic exertion. It's also a natural arterial cleanser, which can help avoid heart disease in even the most active individuals. To get the recommended eight ounces of salmon per week, get creative and put it in burgers, salads, or pasta.
“Man nomadis” vs “Man stabilis first parte”
This is the first post of a series of six Living in the countryside starting from spring, as long as it is possible, I love walking in it and feeding myself in the numerous fruits that grow in spontaneous or abandoned trees. What abundance, which is also free, is certainly 100% organic, without even needing some certification, I would say sustainable for the environment as a zero kilometer! Primitive man, it is said, at the dawn was collector, so he did not work to get food, he simply collected what he found spontaneously in the environment. Then agriculture came and the men became permanent and instead of turning to eat, they started working to eat. I ask myself a question: "Have we earned us to trade freedom in exchange for the need to work?" Throwed them there, this question seems to have a foregone answer. After all, when you change it is because you want it, so it's a free choice. If the first men at one point preferred to stop, to put up their homes and become permanent, it means that it was evidently a better prospect than that of being forced to turn continuously in the hope of finding enough food. One of the crucial points that has brought this epochal change is certainly the safety factor, cultivating certainly allows more guarantees to have what to feed, rather than having to do every day "a treasure hunt". Soon the first farmers realized the possibility of being able to produce more food than needed at the time, then developing the art of food preservation, was able to ensure its food support even in the most difficult periods of the year, we think for example in the winter months. Agriculture and consequently breeding gave life to the first exchanges, that is, to the primordial forms of commerce that initially were based on barter, a precursor of the birth of money and a more sophisticated economy.
“Man nomadis” vs “Man stabilis first parte”
This is the first post of a series of six Living in the countryside starting from spring, as long as it is possible, I love walking in it and feeding myself in the numerous fruits that grow in spontaneous or abandoned trees. What abundance, which is also free, is certainly 100% organic, without even needing some certification, I would say sustainable for the environment as a zero kilometer! Primitive man, it is said, at the dawn was collector, so he did not work to get food, he simply collected what he found spontaneously in the environment. Then agriculture came and the men became permanent and instead of turning to eat, they started working to eat. I ask myself a question: "Have we earned us to trade freedom in exchange for the need to work?" Throwed them there, this question seems to have a foregone answer. After all, when you change it is because you want it, so it's a free choice. If the first men at one point preferred to stop, to put up their homes and become permanent, it means that it was evidently a better prospect than that of being forced to turn continuously in the hope of finding enough food. One of the crucial points that has brought this epochal change is certainly the safety factor, cultivating certainly allows more guarantees to have what to feed, rather than having to do every day "a treasure hunt". Soon the first farmers realized the possibility of being able to produce more food than needed at the time, then developing the art of food preservation, was able to ensure its food support even in the most difficult periods of the year, we think for example in the winter months. Agriculture and consequently breeding gave life to the first exchanges, that is, to the primordial forms of commerce that initially were based on barter, a precursor of the birth of money and a more sophisticated economy.
“Man nomadis” vs “Man stabilis first parte”
This is the first post of a series of six Living in the countryside starting from spring, as long as it is possible, I love walking in it and feeding myself in the numerous fruits that grow in spontaneous or abandoned trees. What abundance, which is also free, is certainly 100% organic, without even needing some certification, I would say sustainable for the environment as a zero kilometer! Primitive man, it is said, at the dawn was collector, so he did not work to get food, he simply collected what he found spontaneously in the environment. Then agriculture came and the men became permanent and instead of turning to eat, they started working to eat. I ask myself a question: "Have we earned us to trade freedom in exchange for the need to work?" Throwed them there, this question seems to have a foregone answer. After all, when you change it is because you want it, so it's a free choice. If the first men at one point preferred to stop, to put up their homes and become permanent, it means that it was evidently a better prospect than that of being forced to turn continuously in the hope of finding enough food. One of the crucial points that has brought this epochal change is certainly the safety factor, cultivating certainly allows more guarantees to have what to feed, rather than having to do every day "a treasure hunt". Soon the first farmers realized the possibility of being able to produce more food than needed at the time, then developing the art of food preservation, was able to ensure its food support even in the most difficult periods of the year, we think for example in the winter months. Agriculture and consequently breeding gave life to the first exchanges, that is, to the primordial forms of commerce that initially were based on barter, a precursor of the birth of money and a more sophisticated economy.
The Causes & Natural Remedies to Combat Back Pain
The back pain is one of the pains that often afflicts more women but also men. Fatigue, stress and bad posture can cause pain and discomfort at the level of the spine. However, there may also be other causes such as strains, hernias, trauma and arthrosis. Back pain can be acute if it lasts two to four weeks or chronic when it lasts more than two months. 90% of cases of back pain concern the lumbar area, so we are talking about low back pain, and often the pain also affects the sciatic nerve: what to do then to combat the pain? The first thing to do is to contact a specialist from the very first episodes, so as to immediately find the most suitable treatment and therapy. Once the causes have been ascertained, to combat and prevent low back pain, we can resort to effective exercises for back pain, as well as simple natural remedies to try, to relieve the pain in a short time. You can also opt for pain patches like Kailo that are designed to turn down the volume of your pain. It contains a patented array of nanocapacitors that interact with the body's electrical system to lessen any kind of pain. Read this Kailo Review to know more about this useful device. Back pain: The most common causes of low back pain What are the most common causes of back pain? As we have already anticipated, the causes of back pain can be of a different nature. In most cases, back pain is triggered by muscle strains and tears, often due to incorrect movements that can cause the classic witch stroke. In other cases, back pain may be caused by the kidneys, the gastrointestinal system, or by diseases affecting the muscles and bones such as osteoporosis and arthrosis. Only a very small percentage depends on serious injuries. There are also causes that only a specialist can find such as hernias and fractures. Let's not forget muscle fatigue, stress and incorrect positions among the causes. The Most Effective Natural Remedies After having a specialist visit to ascertain the nature of back pain, you can resort to gentle gymnastics, yoga, stretching and targeted massages that can help relieve back pain, as well as prevent it. But there are also effective natural remedies to try. Let's see which ones! Cold / hot remedy: Among the grandmother's remedies to relieve back pain you can try to put an ice bag on the painful part first, to be alternated with one of hot water: the cold relieves the pain and the heat relaxes the muscles a reactivates the circulation. Ginger: Do you know that ginger can help reduce inflammation? In fact, the root works as a natural antibiotic and is useful for fighting back pain: ginger-based decoctions are therefore perfect: boil a thin slice of ginger and cook for half an hour, then filter before drinking. Arnica Montana: is a real ally in case of pain: it can be used both in the form of homeopathic granules and as ointments to be applied with a gentle massage in the affected area. In these cases, the heat can also help: a simple hot shower by placing the jet of water in the painful area, or a piece of heated fabric can help to relieve the discomfort. Lavender essential oil: with lavender essential oil we can perform massages that will help relax the muscles and reduce the tension that could cause back pain. Dilute a few drops in vegetable oil (olive, almond or jojoba oil) and proceed with a light massage until absorbed. Cayenne pepper: it is ideal when the pain is quite acute, it seems that this spice has an anti-pain power and that mixed with specific ointments can reduce even the strongest pain. In fact, it contains capsaicin, very effective in case of muscle or joint pain. It can be used in the form of essential oil or ointment. Elderberry herbal tea: this herbal tea is excellent for relieving back pain and is also useful in case of rheumatism. To prepare it you need the dried flowers that you find in herbal medicine, put a handful of them in boiling water for at least 15 minutes. Filter and drink up to three times a day. Nutrition is also important: when the pain is persistent it is good to concentrate the diet on foods rich in calcium and phosphorus, on alkalizing foods such as fruits and vegetables, but also on foods rich in omega 3 such as fish, walnuts and almonds. Back pain: tips to relieve and prevent pain Especially when back pain is acute and affects the lumbar area, there are some useful tips to be implemented also for preventive purposes. Do not stay too much in bed: it is better to move slowly and walk rather than stay still in bed, this lengthens the healing time and prolongs the time of the therapies in the next phase; In case of spasms, lie down and do a stretching exercise: raise your knees and bring them to your chest until you feel the muscles relax. Hold the position and repeat 10 times; Try to rest well: if you have difficulty sleeping at night due to back pain, make sure there are no depressions in the mattress, in which case you can place a wooden plank on the base. To rest better, sleep on your stomach with a pillow under your head and one under your knees, in order to relax the muscles of the lumbar area, or choose the fetal position, on your side: also, in this case a pillow to put between the knees. Conclusion Do you often suffer from back pain? Elaborated above are the main causes and natural remedies that can help us fight pain effectively.
The Causes & Natural Remedies to Combat Back Pain
The back pain is one of the pains that often afflicts more women but also men. Fatigue, stress and bad posture can cause pain and discomfort at the level of the spine. However, there may also be other causes such as strains, hernias, trauma and arthrosis. Back pain can be acute if it lasts two to four weeks or chronic when it lasts more than two months. 90% of cases of back pain concern the lumbar area, so we are talking about low back pain, and often the pain also affects the sciatic nerve: what to do then to combat the pain? The first thing to do is to contact a specialist from the very first episodes, so as to immediately find the most suitable treatment and therapy. Once the causes have been ascertained, to combat and prevent low back pain, we can resort to effective exercises for back pain, as well as simple natural remedies to try, to relieve the pain in a short time. You can also opt for pain patches like Kailo that are designed to turn down the volume of your pain. It contains a patented array of nanocapacitors that interact with the body's electrical system to lessen any kind of pain. Read this Kailo Review to know more about this useful device. Back pain: The most common causes of low back pain What are the most common causes of back pain? As we have already anticipated, the causes of back pain can be of a different nature. In most cases, back pain is triggered by muscle strains and tears, often due to incorrect movements that can cause the classic witch stroke. In other cases, back pain may be caused by the kidneys, the gastrointestinal system, or by diseases affecting the muscles and bones such as osteoporosis and arthrosis. Only a very small percentage depends on serious injuries. There are also causes that only a specialist can find such as hernias and fractures. Let's not forget muscle fatigue, stress and incorrect positions among the causes. The Most Effective Natural Remedies After having a specialist visit to ascertain the nature of back pain, you can resort to gentle gymnastics, yoga, stretching and targeted massages that can help relieve back pain, as well as prevent it. But there are also effective natural remedies to try. Let's see which ones! Cold / hot remedy: Among the grandmother's remedies to relieve back pain you can try to put an ice bag on the painful part first, to be alternated with one of hot water: the cold relieves the pain and the heat relaxes the muscles a reactivates the circulation. Ginger: Do you know that ginger can help reduce inflammation? In fact, the root works as a natural antibiotic and is useful for fighting back pain: ginger-based decoctions are therefore perfect: boil a thin slice of ginger and cook for half an hour, then filter before drinking. Arnica Montana: is a real ally in case of pain: it can be used both in the form of homeopathic granules and as ointments to be applied with a gentle massage in the affected area. In these cases, the heat can also help: a simple hot shower by placing the jet of water in the painful area, or a piece of heated fabric can help to relieve the discomfort. Lavender essential oil: with lavender essential oil we can perform massages that will help relax the muscles and reduce the tension that could cause back pain. Dilute a few drops in vegetable oil (olive, almond or jojoba oil) and proceed with a light massage until absorbed. Cayenne pepper: it is ideal when the pain is quite acute, it seems that this spice has an anti-pain power and that mixed with specific ointments can reduce even the strongest pain. In fact, it contains capsaicin, very effective in case of muscle or joint pain. It can be used in the form of essential oil or ointment. Elderberry herbal tea: this herbal tea is excellent for relieving back pain and is also useful in case of rheumatism. To prepare it you need the dried flowers that you find in herbal medicine, put a handful of them in boiling water for at least 15 minutes. Filter and drink up to three times a day. Nutrition is also important: when the pain is persistent it is good to concentrate the diet on foods rich in calcium and phosphorus, on alkalizing foods such as fruits and vegetables, but also on foods rich in omega 3 such as fish, walnuts and almonds. Back pain: tips to relieve and prevent pain Especially when back pain is acute and affects the lumbar area, there are some useful tips to be implemented also for preventive purposes. Do not stay too much in bed: it is better to move slowly and walk rather than stay still in bed, this lengthens the healing time and prolongs the time of the therapies in the next phase; In case of spasms, lie down and do a stretching exercise: raise your knees and bring them to your chest until you feel the muscles relax. Hold the position and repeat 10 times; Try to rest well: if you have difficulty sleeping at night due to back pain, make sure there are no depressions in the mattress, in which case you can place a wooden plank on the base. To rest better, sleep on your stomach with a pillow under your head and one under your knees, in order to relax the muscles of the lumbar area, or choose the fetal position, on your side: also, in this case a pillow to put between the knees. Conclusion Do you often suffer from back pain? Elaborated above are the main causes and natural remedies that can help us fight pain effectively.
The Causes & Natural Remedies to Combat Back Pain
The back pain is one of the pains that often afflicts more women but also men. Fatigue, stress and bad posture can cause pain and discomfort at the level of the spine. However, there may also be other causes such as strains, hernias, trauma and arthrosis. Back pain can be acute if it lasts two to four weeks or chronic when it lasts more than two months. 90% of cases of back pain concern the lumbar area, so we are talking about low back pain, and often the pain also affects the sciatic nerve: what to do then to combat the pain? The first thing to do is to contact a specialist from the very first episodes, so as to immediately find the most suitable treatment and therapy. Once the causes have been ascertained, to combat and prevent low back pain, we can resort to effective exercises for back pain, as well as simple natural remedies to try, to relieve the pain in a short time. You can also opt for pain patches like Kailo that are designed to turn down the volume of your pain. It contains a patented array of nanocapacitors that interact with the body's electrical system to lessen any kind of pain. Read this Kailo Review to know more about this useful device. Back pain: The most common causes of low back pain What are the most common causes of back pain? As we have already anticipated, the causes of back pain can be of a different nature. In most cases, back pain is triggered by muscle strains and tears, often due to incorrect movements that can cause the classic witch stroke. In other cases, back pain may be caused by the kidneys, the gastrointestinal system, or by diseases affecting the muscles and bones such as osteoporosis and arthrosis. Only a very small percentage depends on serious injuries. There are also causes that only a specialist can find such as hernias and fractures. Let's not forget muscle fatigue, stress and incorrect positions among the causes. The Most Effective Natural Remedies After having a specialist visit to ascertain the nature of back pain, you can resort to gentle gymnastics, yoga, stretching and targeted massages that can help relieve back pain, as well as prevent it. But there are also effective natural remedies to try. Let's see which ones! Cold / hot remedy: Among the grandmother's remedies to relieve back pain you can try to put an ice bag on the painful part first, to be alternated with one of hot water: the cold relieves the pain and the heat relaxes the muscles a reactivates the circulation. Ginger: Do you know that ginger can help reduce inflammation? In fact, the root works as a natural antibiotic and is useful for fighting back pain: ginger-based decoctions are therefore perfect: boil a thin slice of ginger and cook for half an hour, then filter before drinking. Arnica Montana: is a real ally in case of pain: it can be used both in the form of homeopathic granules and as ointments to be applied with a gentle massage in the affected area. In these cases, the heat can also help: a simple hot shower by placing the jet of water in the painful area, or a piece of heated fabric can help to relieve the discomfort. Lavender essential oil: with lavender essential oil we can perform massages that will help relax the muscles and reduce the tension that could cause back pain. Dilute a few drops in vegetable oil (olive, almond or jojoba oil) and proceed with a light massage until absorbed. Cayenne pepper: it is ideal when the pain is quite acute, it seems that this spice has an anti-pain power and that mixed with specific ointments can reduce even the strongest pain. In fact, it contains capsaicin, very effective in case of muscle or joint pain. It can be used in the form of essential oil or ointment. Elderberry herbal tea: this herbal tea is excellent for relieving back pain and is also useful in case of rheumatism. To prepare it you need the dried flowers that you find in herbal medicine, put a handful of them in boiling water for at least 15 minutes. Filter and drink up to three times a day. Nutrition is also important: when the pain is persistent it is good to concentrate the diet on foods rich in calcium and phosphorus, on alkalizing foods such as fruits and vegetables, but also on foods rich in omega 3 such as fish, walnuts and almonds. Back pain: tips to relieve and prevent pain Especially when back pain is acute and affects the lumbar area, there are some useful tips to be implemented also for preventive purposes. Do not stay too much in bed: it is better to move slowly and walk rather than stay still in bed, this lengthens the healing time and prolongs the time of the therapies in the next phase; In case of spasms, lie down and do a stretching exercise: raise your knees and bring them to your chest until you feel the muscles relax. Hold the position and repeat 10 times; Try to rest well: if you have difficulty sleeping at night due to back pain, make sure there are no depressions in the mattress, in which case you can place a wooden plank on the base. To rest better, sleep on your stomach with a pillow under your head and one under your knees, in order to relax the muscles of the lumbar area, or choose the fetal position, on your side: also, in this case a pillow to put between the knees. Conclusion Do you often suffer from back pain? Elaborated above are the main causes and natural remedies that can help us fight pain effectively.